Widespread CrossFit – CrossFit


Warm-up (No Measure)

200m Run

With Stick

10 Pass Thru’s

10 Around the World

10 OHS

Then With Barbell

5 Hang Muscle Snatches

10 Overhead Squats

5 Power Snatch

10 Overhead Squats

200m Run


Squat Snatch (15 Minutes To Work Up to Heavy Double)

Take 8 sets to work up, adding weight each set. Reset between reps and establish a perfect set-up position. Newer Athletes: 1 PS + 1 OHS


Ring Of Fire (Time)

21 – 15 – 9

Overhead Squats (115, 75)

Chest-2-Bar Pull-ups
All out effort. Shoot for unbroken sets for the entire workout if possible. 10 minute time cap.

Categories: wod

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